Hello,
My name is Dr.
Brett Wade and today we're going to be doing a meditation called Rupayana.
The Rupayana meditation is a four level meditation designed to take you into deep states of concentration and focus.
For this meditation,
Begin by sitting in an upright position,
A dignified posture.
This posture could be in a chair,
Seated on a cushion or a mat.
Have your hands and your feet so they're in a symmetrical position.
In other words,
Whatever your left hand looks like,
So does your right.
Begin by focusing on your breath.
Have awareness of air moving in through your nostrils and out through your nostrils.
Notice if one nostril seems more open than the other.
Don't judge this or try to change this in any way,
Just aware of it.
Notice when you breathe in,
Where does your body move?
Do you have movement in the chest or the belly?
In the first level,
The first Rupayana of this Buddhist meditation,
I want you to also begin to focus on what you're feeling.
If you're seated on a chair or a cushion or a mat or even on the floor,
Just notice where your body is making contact.
Perhaps you notice that one side of your body makes contact more than the other.
Maybe you're taking more pressure on the right side than the left.
Once again,
Don't change anything,
Just bring this into your awareness.
Notice the temperature of the room,
Specifically see if you can detect the temperature of the room on the tip of your nose.
Begin to take into account your emotional status.
Are you happy,
Sad,
Angry,
Nervous,
Anxious?
Once again,
Don't judge any of these emotions because they will change.
Right now,
It's just observation.
I'm going to ask you now to come into a deeper state of concentration as we move into the second Rupayana.
As you come down into this deeper state of concentration,
Deeper down,
Begin to notice that bliss appears.
In fact,
Bliss,
The combination of joy and happiness,
Is always right there,
Just beneath the surface,
So easily covered up.
Allow the corners of your mouth to be soft as you experience pure joy and happiness.
Also focus again on the movement of breath,
Air moving in and out of the body,
As you spend a moment blissfully breathing.
I'd like you now to come into a deeper state of concentration,
Moving down into the third Rupayana.
Let go of one half of bliss,
Release joy.
Every time you release some of these emotions and feelings,
You become lighter.
Notice that you're starting to float with the feeling of just happiness.
The corner of your mouth is soft again and floating.
Beautiful happiness.
I'm now going to ask you to come deeper into a state of concentration into the fourth level,
The fourth Rupayana,
In this very deep level of concentration.
You're going to release happiness.
As you release happiness,
Notice that you're completely free,
Balanced,
And free of all emotion right now.
Just floating.
Fully experience this fourth Rupayana.
This is the level of your soul.
Maybe you haven't been here in a while.
Your soul has been patiently waiting for you to visit.
I'm now going to come back up to the third Rupayana and bring back a feeling of happiness.
Just floating once again with happiness.
Gently bring yourself up to the second Rupayana as you bring back joy.
Experiencing full bliss of joy and happiness.
Also begin to become aware again of your breath as you move air in and out through your nose.
Blissfully breathing.
And finally move up to the first Rupayana.
This is the level where we started our meditation.
In this meditation where we started we were experiencing how your body felt.
Once again,
Check in with your body.
What are you experiencing?
What do you feel?
Are your physical sensations the same or have they changed?
Bring into your field of awareness your emotional status.
Do you feel the same as when you started here at this first Rupayana or is it different?
Feel the temperature of the room.
Once again on the tip of your nose.
You might notice this also seems different now.
Bring into your awareness everything you can hear.
You can hear my voice,
The soundtrack in the background.
And perhaps there are many other noises in your environment.
These four level Rupayanas are a wonderful meditation for fully experiencing everything at the present moment.
And then allowing yourself to detach from these things,
Coming right down to the level of spirit or soul.
It's important I think on a daily basis to get in touch with your soul and your spirit and listen to it.
Discover the language of your soul.
Very gently allow yourself to come back fully to this time and this space.
Bring some movement back to your body.
I hope you've enjoyed this four level Rupayana Buddhist meditation.
I've been your host Dr.
Brett Wade.
Feel free to check out some more of my meditations on Insight Timer.
Thank you very much.
Namaste.
